The right fit you The right fit Fitting the workplace to you The Education Safety Association of Ontario PEEL BOARD OF EDUCATION

Ergonomics Fitting the workstation to you! Simple things you can do to: - Increase comfort - Prevent stress - Reduce risk of injury - Decrease fatigue

Adjust your environment

Adjust the heights Adjust the heights of your chair and keyboard

When the heights are adjusted properly: your knees should be slightly higher than your hips with your feet flat on the floor. your forearms should be horizontal when using the keyboard or mouse.Hint! In order to do this, a foot rest may be needed.

Adjust your chair’s backrest Your back needs the chair’s firm support! The backrest helps support your lower back (lumbar region). Do not sit on the edge of your chair. Your lower back should rest lightly against the backrest.

Adjust your monitor Your monitor should be directly in front of you. It should be about arm’s length away from you (18” to 20”). When seated, the top of your monitor should be at (or slightly below) eye level.

The monitor’s screen is tilted slightly upwards. The monitor’s screen should be at right angles. Adjust to the windows.

Task lighting (where needed) should be used, rather than increasing general area lighting.

An anti-glare screen may be required to reduce light reflected from your monitor.

Glare can come from many sources, both inside...

... and out.

Don’t get a pain in the neck! Using a document holder will reduce both eye and neck strain.

Rest your arms Keep your upper arms nearly vertical when typing. Prevent fatigue by resting your wrists and forearms. Allow at least 3” between the edge of the desk and your keyboard to serve as a wrist rest. Use of a padded wrist rest may be appropriate.

Do something different and look around

Change tasks for 10 to 15 minutes each hour...

The tasks should require a different or lower level of repetitive hand motion or visual activity. Do something different and look around

Exercise your eyes by focusing on a distant object for 15 to 30 seconds. Do something different and look around

Blink regularly to prevent eye dryness. Do something different and look around

Don’t reach for it! Place the mouse at the same level and immediately beside the keyboard. When using the mouse, keep your arm by your side with your forearm horizontal.

Take five! Take a five minute break every 1-2 hours. Reduce stress Reduce fatigue Improve flexibility Reduce risk of injury

Shape up! Quick and easy exercises will help you feel better.

Chin Tucks

Chin Tucks

Neck Rotations

Neck Rotations

Neck Side Bends

Neck Side Bends

Neck Forward Bends

Neck Forward Bends

Chest Stretches

Chest Stretches

Wrist Extension

Wrist Extension

Wrist Flexing

Wrist Flexing

Finger Stretches

Finger Stretches

“ None of my other staff ever complained about this workstation!”

Developed for The Education Safety Association by Environmental Health and Safety Office Peel Board of Education R. Hutchinson Graphic Artist Peel Board of Education